The Influence of Grip Width on Training Volume During the Bench Press with Different Movement Tempos

Abstract

The aim of the study was to determine the effect of the wide-grip bench press (WGBP) and the close-grip bench press (CGBP) on the number of performed repetitions (REPs) and time under tension (TUT) using a variable tempo of movement. Twenty (20) women experienced in resistance training were enrolled in the study (1RM-CGBP = 55.2 ± 9.5 kg; 1RM-WGBP = 52.7 ± 8.5 kg). Participants performed 5 sets of the BP with a maximal number of REPs at 70%1RM. Different tempos of movement, i.e., slow (6/0/X/0) and fast (2/0/X/0), and grip widths, i.e., the CGBP and the WGBP, were employed. The following variables were registered: maximal number of repetitions in every set (REPSet1-5), total number of repetitions performed in 5 sets (TREP), maximal time under tension in every set (TUTSet1-5) and total time under tension in 5 sets (TTUT). The two-way ANOVA revealed statistically significant differences between the WGBPFAST and the WGBPSLOW in TUTSet1-5 (p < 0.05) and TTUT (p < 0.01), as well as between the CGBPFAST and the CGBPSLOW in TUTSet1-5 (p < 0.01) and TTUT (p < 0.01). Significant differences between the WGBPFAST and the WGBPSLOW were also observed in REPSet1-5 (p < 0.01) and TREP (p < 0.01) as well as between the CGBPFAST and the CGBPSLOW in REPSet1-5 (p < 0.01) and TREP (p < 0.01). No significant differences between the WGBPSLOW and the CGBPSLOW nor the WGBPFAST and the CGBPFAST were found. The study demonstrates that the tempo of movement, regardless of the width grip, has a significant effect on the volume of effort in resistance training.

Impact of the “Sling Shot” Supportive Device on Upper-Body Neuromuscular Activity during the Bench Press Exercise

“…Prior to the 1RM trials, the participants were re-evaluated for their technical execution of the exercise with and without the SS. During the familiarization session the SS, size was adopted for each participant on the basis of bodyweight and consultation with a resistance training coach (medium, large, and extra-large size range, whereas each size provides the same tension), and the bench press grip width adopted for all sessions was 150% bi-acromial distance of each subject [ 15 ]. The participants arrived in the laboratory at the same time of the day as the upcoming experimental sessions and cycled on an ergometer for 5 min, followed by a general upper body warm-up.…”

“…While there is extensive literature on the bench press movement [ 2 , 5 , 9 , 14 , 15 ], far less attention has been given to the influence of performance enhancing equipment on maximum strength and muscle activity. Currently, powerlifters at the highest level are implementing specialized gear (i.e., squat suits, bench press shirts, deadlift suits, and knee wraps) to enhance performance [ 16 , 17 ].…”

Analysis of power output and bar velocity during various techniques of the bench press among women

“…To date, several studies have confirmed the effect of the movement tempo on the number of repetitions performed, time under tension and exercise volume (Sakamoto & Sinclair, 2006;Wilk et al, 2018a;2018b;2018c;2019a), but the present study is the first one which analysed both the movement tempo and the width grip. Results of the present study are consistent with previous findings of Wilk et al (2019), who showed increase level of power output and bar velocity during the BP with fast movement tempo compared to slower one.…”

“…However, athletes also often use the wide-grip bench press (WGBP) and the close-grip bench press (CGBP). The WGBP is described as a bench press with a grip width of 200% or more of the biacromial distance (BAD), while the CGBP is defined as a grip width of 95% BAD (Wagner et al 1992; Barnett et al, 1995;Lockie et al, 2017a;2017b;Wilk et al, 2019a).…”

Post activation potentiation (PAP) and its application in the development of speed and explosive strength in female soccer players: A review

“…Most studies documented at least minor improvements in jumping test results following PAP exercise protocols. In addition, there is a lack of studies describing the PAP phenomenon using the internal structure of the movement (Krol andGolas 2017, Golas 2018), different time of tension (Wilk et al 2019a, Wilk et al 2019b and training using blood flow restriction , which should constitute future research directions. The studies presented in this review have also demonstrated the effectiveness of PAP in warm-up protocols on explosive strength, agility and jumping performance.…”